Can you imagine? 20 pounds of fat is actually like this
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among them
5 pounds is about equal to 4.5 pounds
10 pounds is about 9 pounds
15 pounds is about 14 pounds
20 pounds is about 18 pounds
So 18 pounds of fat actually grows like this
Just scared the baby!
The same weight of muscle and fat
The volume of fat is three times that of muscle!
If the same weight of muscle man and fat stand together
That picture is like this!
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A more intuitive comparison chart
2KG fat and 2KG muscle contrast
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5 pounds of fat vs 5 pounds of muscle
The volume they push on the waist is like this
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Obese ≠overweight
We often say: "We have recently gained weight and weighed three or four pounds." Because weight can reflect our fat and thin, and it is very convenient to measure, we often use it to measure fat and thin.
In fact, this concept is not desirable - weight is affected by many factors, body state, bone size, muscle weight, moisture content, etc., will affect the weight, but can not accurately reflect the fat and thin body.
Therefore, we say that obesity is overweight, and weight is the only indicator of fat and thinness. It is very unscientific.
Weight loss å‡ weight loss
When losing weight, the weight scale is often the thing we miss most every day - any small changes in the pointer have become the vane of our daily mood.
However, because weight is affected by many factors, weight loss is the purpose of weight loss, which often leads to a great deviation in our weight loss. The weight swing may affect our confidence and determination to lose weight. The simple pursuit of weight loss leads us to adopt fast The method of weight loss, and most of these methods are reduced muscle and moisture, so that our weight loss is easy to rebound.
Obesity = fat rate is too high
The purpose of our weight loss is to eventually have a beautiful body and a healthy body. Every action we take during weight loss is to work hard to achieve this goal.
From the perspective of body composition, our body is mainly composed of a large number of parts - bones, internal organs, lean muscle tissue (hereinafter referred to as muscle), water, fat. Obviously, the first two parts are basically fixed; muscle is the main place of calorie consumption, and its reduction will lead to a decrease in metabolism, so muscle loss can not reduce muscles; moisture content will change, it is easy to excrete and increase And fat not only has a great impact on our shape, but also has great harm to our health, so the fundamental goal of weight loss is: reduce fat!
Obesity does not mean that the body weight is too high, but refers to abnormal or excessive fat accumulation. To measure whether you are obese, you can measure the proportion of fat tissue in the body, which is the fat rate.
Measure your fat rate
In conjunction with the obesity standards of the World Health Organization and some obesity societies in Asia, the Mint Expert Group has made a judgment for Chinese people about healthy fat percentage and obesity:
In daily life, we can calculate the body fat rate by formula and help us estimate our fat content.
Female body fat formula:
Parameter a = waist circumference (cm) × 0.74
Parameter b = weight (kg) × 0.082 + 34.89
Total body fat (kg) = a-b
Body fat percentage = (total body fat weight / body weight) × 100%
Male body fat formula:
Parameter a = waist circumference (cm) × 0.74
Parameter b = weight (kg) × 0.082 + 44.74
Total body fat (kg) = a-b
Body fat percentage = (total body fat weight / body weight) × 100%
How to effectively reduce the fat content?
As long as it is not to reduce bodybuilding exercise! Simply control the diet, and then do some aerobic exercise properly! Exercise can run, skip rope, play basketball or something. All OK! Guarantee 3 times a week, every time 30 minute.
Control your diet and simply restrain yourself! Eat less oily foods, eat less salty foods, and then stop eating carbohydrates after 8 pm (basically all staple foods), eat more vegetables, fruits. Estimate It will be a big change in two months!
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